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July 16 2013

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Snoring Keeping You Up? These Tips Can Help!

Snoring is often a source of embarrassment, but it can also indicate health issues. This article gives advice that can help you reduce, or stop, snoring.

anti snore pillows To stop yourself from snoring, you may want to change positions when sleeping. Most of the snoring occurs when people lay on their backs; your head is forced down due to gravity, and this may lead to your throat closing up a little. To keep your airways open, try sleeping on your side.

Make sure that you are hydrated so that you can prevent snoring. If you are dehydrated, the secretions in your nasal passages become thicker and stickier, making them more likely to clog your airways and lead to snoring. If you drink at least ten glasses of water -- any beverage without caffeine will work -- you will be less likely to snore.

Sleeping pills might help you fall asleep, but they can actually cause snoring, which makes your sleep less than peaceful. Sleeping pills work because they relax your muscles. The ones that keep your nasal passages open will sag, making the passages narrower. This will cause you to snore in your sleep.

Here is a throat exercise that may lessen your snoring. Place your tongue up against the inside of your upper front teeth and slide it back and forth. For the next three minutes, slide your tongue backwards, and then toward the teeth. Building muscle this way will strengthen your airways, keeping them open and cutting down on snoring.

Try doing a throat exercise that involves sliding the tongue against the back of the top front teeth to reduce snoring. Move your tongue back toward your throat, and then thrust it forward until it hits the back of your teeth. Repeat this cycle of moving your tongue forward and back for several minutes. This will help to work the muscles in your jaw and throat, and can reduce snoring.

Stay away from all illegal drugs. Drugs that are against the law can exacerbate your problem of snoring. Drugs, such as marijuana, are similar to those drugs that relax you. Commercial pain killers can also have the same affect. Even if these products relax you and help you go to sleep, they will not keep you from snoring.

Push your tongue along the back side of your top teeth in the front to strengthen your throat muscles. Move your tongue backwards, then bring it forward against your teeth. Repeat this exercise for about three minutes. This tongue exercise will help strengthen your muscles so that your tongue does not fall backward so easily, and may help reduce snoring.

If you snore, you may want to consider using nasal strips. A nasal strip looks sort of like a small adhesive bandage. However, they are not bandages. That being said, they don't perform the same way as a Band Aid. Your nasal pathways will stay open throughout the night. Keeping these passages open ensures easier breathing through your nose, which means those snores that keep your or someone else up at night become a thing of the past.

Snoring can seem like an unmanageable, and overwhelming issue, to deal with.
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Tips For Successfully Stopping Your Snoring Right Away


ways to avoid snoring Seriously think about quitting smoking if you snore and are a smoker. Inflammation caused by smoking irritates the tissue in your throat, and increases the possibility that you will snore. If you have a swollen throat, this may be a factor of your snoring.

Stopping smoking can help you to stop snoring, as well. Even if you can't give up the habit, you can reduce your smoking issues by avoiding tobacco during the hours leading up to bedtime. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. When narrowed passages exist, so does snoring. Consider quitting as an alternative to an inflamed throat at night.

Maintaining a healthy weight will help keep snoring at bay. Although excess weight does not guarantee snoring issues, if your body builds up fat in certain locations where it can constrict your breathing passages, louder and more frequent snoring may be the result. If you begin to snore more often or more severely after gaining some weight, you have one more reason to work off those excess pounds.

If you snore while pregnant, talk to your doctor about it. Many pregnant women snore because of additional pressure, just make sure it's not causing the baby to be oxygen-deprived. Visit your doctor immediately in order to determine if this is the case.

Overweight people, especially if they have fatty deposits in the area of the neck, are more likely to snore. Overweight people have fatty tissues that surround their windpipes, exacerbating the issue. If you are above your ideal weight, think about shedding those extra pounds. You will sleep better, feel better, and look better.

You've probably never thought about singing being a cure for snoring, but it may be. Singing helps you strengthen the muscles located in your throat and your palate. When these muscles are toned, your air passages are less likely to narrow at night, and once you fall asleep, snoring should not be an issue.

If you are overweight, losing weight will likely make a difference in your snoring. When fat builds up in your neck, your airway is subjected to it pressing up against it. This can even cause your airways to partially collapse during the night. Dropping only five or ten pounds can reduce snoring significantly.

One tennis ball could often help reduce your snoring. Pin the ball behind the clothes you wear at night before going to bed. While you are asleep, feeling the ball against your back will cause you to turn onto your side. It is proven that sleeping on your back increases snoring while sleeping in the side position decreases snoring.

Eating dairy products can cause snoring. This is true even for those who are not known to be lactose intolerant. This is because dairy products encourage phlegm production, which in turn, obstructs your airway both in your nose as well as in your throat. To decrease your snoring issues, substitute warm tea for a customary glass of warm milk.

Now that you've reached the end of this article, you know that there are some things that you can do to lessen the effects of snoring.
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